Facing Your Fears: A Helpful Method to Help You Get Rid of Your Phobia

Fear is inherent in all of us. Despite the differences and variations in the kind of things that inspire our fear, the fact remains that each one of us has his own demons capable of haunting us beyond sleep. However, there are those among us who are haunted so much by illogical fears to the extent that they interfere with their normal functioning, preventing them from getting the most out of their lives. Such fears are focused on particular objects, activities, people, or aspects ranging from flying to dirt. Referred to as "phobias," these illogical fears are really no laughing matter, especially if you are the one suffering from it. Regardless of reason, the kind of fear that arrests you when confronted by the object of your phobia is as real as it could possibly get.

Although you are fully aware of how unreasonable your fear is, you still find yourself helpless against it. Categorized as the most typical form of anxiety disorder, an estimated 18% of Americans suffer from it, varying in age and gender. It is said to be genetically inherited and is more prevalent among women than in men. Occasionally being confronted by the object of your phobia hardly causes you any harm, but if it becomes frequent or the object of your fear is typical in day-to day living, then it can cause serious damage to your life. Getting over your phobia requires you to first learn how to stay calm and relaxed. It is only when you have accomplished this that you can get yourself to confront the object of your fear little by little.

One important step on the road to recovery is to learn and practice proper relaxation and calming techniques. There are many different ways to do this, and one of them is this breathing relaxation technique, which you can easily perform albeit others' help. Do this for five minutes every day, slowly increasing to 20 minutes as you progress. To help you out, try this effective step-by-step process:

1. Inhale deeply. As you do this count up to six. It is only upon reaching six that you should have taken in all the air your belly can comfortably hold.

2. Exhale slowly, counting again up to six. You should have emptied your belly upon reaching six.

After you have mastered the previously mentioned technique, you can now proceed to this method.

1. Identify the exact cause of your fear and the underlying reasons behind it. If you are having difficulty doing this on your own, solicit the help of a friend or psychiatrist to help you get to the bottom of your fear.

2. List down effective measures or suggestions you can easily do to decrease your anxiety. Keep on doing this until you have exhausted every feasible method you can think of. You can also list down all the negative thoughts that come to mind every time you are faced with your phobia. After you have done this, write down alternative positive thoughts opposing those you have listed down previously.

3. Practice visualization techniques. Get into a relaxed state by performing the breathing relaxation method. Once you have calmed yourself, visualize yourself performing the suggestions you have listed down. As you do this, remember and make sure that you stay calm and relaxed. It is only when you can see yourself doing a specific suggestion with as little anxiety as possible that you can proceed to the next. If visualizing it makes you uncomfortably anxious, stop immediately and proceed to the next one. Just go back to it at a later time. You are not supposed to complete this particular part of the exercise in one sitting. Depending on the number of suggestions you have written down, it could take some time before you can complete your list.

4. Try step number four in actual. In doing this, start with the suggestion where you felt the least anxious during the visualization process. While you are performing it remember to stay calm and relaxed. Reinforce a positive mindset by repeating to yourself the positive alternative thoughts you have listed down.

Once you have done this, proceed to the other suggestions one at a time until you have finished all of them. As with step 3, you should not do all of your suggestions at once. It can take considerable time depending how many suggestions you have come up with.

Facing Your Fears: A Helpful Method to Help You Get Rid of Your Phobia
Felicity Maris Modesto is a content writer/editor and visual artist with a passion for topics delving on health and self-improvement. She is interested in the emerging online pharmacy industry.